Safe Weight Loss Supplements for Nursing Moms: What You Need to Know

If you're breastfeeding, you're giving your baby a healthy start. Many women are eager to return to their pre-pregnancy weight after giving birth. Diet pills may be tempting to help you shed pounds quickly, but taking weight-loss supplements while breastfeeding likely isn't safe for you or your child. It’s not recommended to take weight loss supplements while breastfeeding.

Understanding the Risks of Weight-Loss Supplements

Weight-loss supplements often claim to help burn fat, regulate appetite, speed metabolism or improve nutrition to ultimately help you slim down, according to the Cleveland Clinic. However, the Food and Drug Administration (FDA) doesn't require supplements to be proven safe or effective before they are sold, so there’s no guarantee that what you take is safe, contains the ingredients it says it does or produces the effects it claims. In fact, there's little scientific evidence to show they work at all, per the Mayo Clinic.

And not only is it unlikely that these supplements will help with weight loss, but some of these products can also harm your health due to side effects and hidden ingredients, according to the Mayo Clinic.

Here's why: Diet supplements (yes, even the "natural" ones) may have side effects that can affect you and your child, as it's possible to pass potentially harmful ingredients to your baby via breastmilk, according to the Cleveland Clinic.

Potential Side Effects

Per the National Institutes of Health (NIH), potential side effects of weight-loss supplements include:

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Headaches
Difficulty sleeping
Muscle or bone pain
Increased heart rate
High blood pressure
Nausea
Vomiting
Diarrhea
Constipation
Abdominal cramps
Gas
Heartburn
Vertigo
Weakness
Anxiety
Jitteriness
Kidney stones
Liver damage

Certain ingredients in diet supplements are explicitly discouraged if you're breastfeeding. For instance, 5-Hydroxytryptophan is a component of certain weight-loss pills that may not be safe for your baby, according to Mount Sinai.

Some of these products also contain prescription drugs without listing them on the label, per the Mayo Clinic, which can produce even more unexpected side effects and potentially harm you or your child.

Impact on Breastfeeding

Additionally, the downstream effects of certain diet pills may not be safe while you're breastfeeding. For example, many supplements contain caffeine, which acts as a diuretic and eliminates fluid from your body, per the NIH. Staying well-hydrated is important while you're breastfeeding, so losing too much fluid can jeopardize healthy lactation, according to the Children's Hospital of Philadelphia (CHOP).

Specific Supplements to Avoid

Research on the safety of various weight loss supplements during breastfeeding is quite limited. Each supplement has different ingredients, and some of these could pass into your breast milk and potentially affect your baby.

One example is Garcinia cambogia. Garcinia (cambogia) fruit rind contains hydroxycitric acid. Garcinia has no specific lactation-related uses. It is most often used to promote weight loss. No data exist on the excretion of any components of Garcinia into breastmilk or on the safety and efficacy of Garcinia in nursing mothers or infants.

Safe and Effective Weight Loss Strategies

You may wonder if you can return to your pre-pregnancy shape and weight after your baby’s birth. If you follow a reasonably well-balanced diet and eat in line with your appetite, you’ll probably lose some weight naturally in the next few months. Breastfeeding mothers tend to lose more weight than mothers who don’t breastfeed (La Leche League International, 2024; Smethers et al, 2023). Research shows that the impact of breastfeeding on weight loss is strongest in mothers who are overweight before pregnancy. (Smethers et al., 2023).

It’s usually recommended that you wait at least six to eight weeks after birth before actively trying to lose weight. Your body is recovering from birth and getting used to making milk.

Here are some safe and effective strategies for weight loss while breastfeeding:

Dietary Changes

Increase Whole Foods: Focus on a diet rich in whole foods like fruits, vegetables, lean proteins/ plant proteins, whole grains, and healthy fats (unsaturated plant oils). These foods are nutritious and can help you feel full longer. Companies that promote cleanses, weight loss shakes, supplements, severe caloric restriction, etc. are not regulated by the FDA and are generally not recommended due to the variable added ingredients. Many products available are aimed to make weight loss seem simple and fast, but are not always healthy nor are they necessary.
Stay Hydrated: In addition to supporting the fluid needs during lactation, staying hydrated can also help with weight loss. Replacing high-calorie drinks like soda, juice, or sweetened coffee with water reduces overall liquid calorie intake. Additionally, drinking water before meals can decrease appetite, potentially leading to reduced calorie intake. These small changes can contribute to weight loss, especially if you don't compensate by eating more calories elsewhere.
Moderate Calorie Reduction: It is important to consume enough calories to maintain your milk supply and energy levels. For breastfeeding, an average of 250-500 extra calories needs to be added to your basal metabolic rate when determining a daily caloric goal. The basal metabolic rate is the amount of energy expended per day for basic bodily functions (like your heart beating and digestion). Activity level is also a factor in determining what your daily caloric goal should be.
Frequent, Smaller Meals: Eating smaller, balanced meals more frequently throughout the day can help maintain energy levels and prevent overeating.
Limit Processed Foods and Sugars: Reduce the intake of ultra-processed foods, sugary snacks, and beverages. These are high in added sugars, sodium, and fat, and are less satisfying. They can contribute to weight gain and provide less nutritional value.
Include Fiber-Rich Foods: Foods that are high in fiber, like fruits, vegetables, legumes (beans), and whole grains, can help you feel full and satisfied. These foods are also good for healthy intestinal flora, and have been shown to improve mental and overall health.
Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These are essential for your health and can be beneficial for weight loss when consumed in moderation.

Exercise

Combining exercise with reducing calories can be more effective for losing weight after birth than either alone (Dellapiana et al., 2024). You can start gentle movement soon after giving birth. It’s usually safe to start more vigorous exercise around 6-12 weeks - check with your healthcare provider if you’re not sure. Work back into a routine gradually. Try a brisk walk with your baby, gentle yoga, swimming, or another favorite form of physical fitness to encourage your body to shed those extra pounds. Exercise is great for other aspects of health and fitness, too.

Here are some exercise considerations:

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Some women find that exercising immediately after breastfeeding or pumping is more comfortable, as breasts are less full.
A supportive bra is essential to be comfortable, especially if your breasts are fuller due to breastfeeding. Bras that are too tight can contribute to mastitis or clogged ducts.
If you're new to exercise or resuming postpartum, begin with low-impact activities like walking or gentle yoga when you feel ready. Moderate and intense exercises should never be started until you are cleared by your OBGYN. This typically occurs around 6-12 weeks after delivery, depending on your recovery.
Walking 10,000 steps per day has been shown to aid in weight loss. This can be enhanced if 3,500 of those steps are done with moderate intensity. Start with a small goal and gradually increase as your time and energy allow.
Along with moderate cardio activities, including strength training can increase muscle mass, which can boost metabolism and aid in weight loss. Aim to work up to 150 minutes of moderate-intensity aerobic activity per week, as recommended by the CDC. Keep in mind that every activity counts! You don't have to spend hours at the gym to make progress. Simply increasing your physical activity will result in greater caloric burn (dance parties in the living room, stroller walks to the park, bike rides, swimming, hiking, etc. Keep it simple and FUN!)
It is important to strengthen the pelvic floor muscles after pregnancy. If you have incontinence, low back pain, pelvic pain, or bulging/coning in your abdomen, it is advised that you see a pelvic floor physical therapist before starting any exercise program. There are many free exercise plans for postpartum mothers available aimed to help with pelvic floor and diastasis recti after childbirth.

Sample Meal Plans

Here are a few sample meal plans to provide you with some ideas:

Sample Regular Meal Plan (2000 calories):

Breakfast: Oatmeal (1 cup cooked) with 1/2 banana and a handful of almonds (1 oz) - 350 calories
Morning Snack: Greek yogurt (1 cup, non-fat) with honey (1 tbsp) - 150 calories
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (2 tbsp) - 350 calories
Afternoon Snack: Apple slices (1 medium apple) with peanut butter (2 tbsp) - 250 calories
Dinner: Baked salmon (5 oz) with quinoa (3/4 cup cooked) and steamed broccoli (1 cup) - 500 calories
Evening Snack: Whole grain crackers (1 oz) with cheese (1.5 oz) - 250 calories

Sample Vegan Meal Plan (2000 calories):

Breakfast: Vegan smoothie: 1 banana, 1/2 cup of mixed berries, 1 tablespoon of chia seeds, 1 cup of spinach, and 1 cup of almond milk - 300 calories
Morning Snack: 1 medium apple and 2 tablespoons of almond butter - 250 calories
Lunch: Quinoa salad: 1 cup of cooked quinoa, 1/2 cup of black beans, 1/2 cup of diced tomatoes, 1/2 cup of corn, and 2 tablespoons of avocado dressing - 400 calories
Afternoon Snack: Hummus (1/4 cup) with carrot and cucumber sticks (1 cup) - 150 calories
Dinner: Stir-fry: 1.5 cups of cooked brown rice, 1 cup of mixed vegetables (bell peppers, broccoli, carrots), and tofu (6 oz) cooked in 1 tablespoon of olive oil and soy sauce - 600 calories
Evening Snack: Trail mix with nuts, seeds, and dried fruits - 300 calories

Sample Dairy and Gluten-Free Meal Plan (2000 calories):

Breakfast: Scrambled eggs (3) with spinach (1 cup) and bell peppers (1/2 cup) cooked in olive oil (1 tsp) - 300 calories
Morning Snack: Banana (1 medium) with almond butter (1.5 tbsp) - 225 calories
Lunch: Grilled chicken salad with mixed greens (2 cups), cherry tomatoes (1/2 cup), cucumber (1/2 cup), and balsamic vinaigrette (2 tbsp) - 350 calories
Afternoon Snack: Carrot sticks (1 cup) with hummus (3 tbsp) - 150 calories
Dinner: Baked salmon (5 oz) with quinoa (3/4 cup cooked) and steamed asparagus (1 cup) - 500 calories
Evening Snack: Rice cakes (2) with avocado (1/2) and a sprinkle of sea salt - 200 calories

Healthy Snack Ideas

For a mom on the go, it's important to have nutrient-dense snacks that are easy to prepare and convenient to carry. An overall good practice when choosing pre-packaged snacks is to check the labels for added sugars. The smaller the number in the added sugar section, the better! Here are some healthy snack ideas:

Fruit and Nut Butter: Apple slices or banana with a tablespoon of almond or peanut butter for a mix of healthy fats, protein, and fiber.
Trail Mix: A homemade mix of nuts, seeds, and dried fruits such as almonds, walnuts, pumpkin seeds, and raisins for a quick energy boost.
Veggie Sticks with Hummus: Carrot, cucumber, or bell pepper sticks with a small container of hummus for a crunchy snack with protein and fiber.
Boiled Eggs: Hard-boiled eggs are a convenient and portable source of high-quality protein and vitamins.
Energy Bites: Homemade energy bites made with oats, nut butter, honey, and flaxseeds for a balanced snack with healthy fats, protein, and fiber.
Cheese Sticks: Individually wrapped cheese sticks or small portions of cheese for a calcium-rich snack with protein.
Smoothie: A small smoothie made with fruits, spinach, and almond milk for a nutrient-packed snack on the go.
Protein Bars: Look for bars with minimal added sugars and a good balance of protein, fiber, and healthy fats. Brands like RXBAR, Larabar, and KIND have options that use whole food ingredients.
Roasted Chickpea Snacks: Brands like Biena and The Good Bean offer prepackaged roasted chickpeas in various flavors, providing a crunchy, protein-rich snack. You can also roast your own!
Popcorn: Single-serving bags of air-popped popcorn can be a satisfying, whole-grain snack. Look for options with minimal added ingredients.
Dried Fruit Packs: Individual packs of dried fruit like raisins, apricots, or apple rings can be a good source of fiber and energy. Just be mindful of portion sizes, as dried fruit is higher in sugar.
Vegetable Chips: Prepackaged veggie chips made from kale, sweet potatoes, or beets can be a convenient way to get some extra veggies in.
Rice Cake Packs: Mini rice cakes or rice cake thins can be a light, crunchy snack. Pair with a nut butter pack for added protein.

Considerations Regarding Weight Loss Medications

The use of prescription medications for weight loss is not recommended during the first year of breastfeeding. Oral weight loss medications are generally not recommended as they may enter milk and cause side effects in the baby, such as decreased appetite.

There is a lot of hype right now about injectable GLP1 drugs for weight loss (Wegovy, Ozempic and Mounjaro, etc.) that are gaining attention in the breastfeeding population. The InfantRisk Center is currently studying these medications in breast milk to determine their safety.

While we do not believe that these medications will enter the milk, we do have concerns about their use in lactation. These medications work by decreasing appetite and slowing down the digestion process. Patients that use these medications typically experience nausea, vomiting, and diarrhea which could lead to dehydration and decreased milk supply in lactating women. Due to decreased appetite, a caloric deficit is achieved resulting in weight loss. If a mother is exclusively breastfeeding, there is concern that breast milk produced while taking these medications could be less nutrient dense which could negatively impact infant growth. This is problematic in the first year postpartum while breastfeeding. After one year of age, and assuming your baby is getting nutrition for other sources, the risk is lower. If you are using one of these medications, we highly recommend that you take a high-quality prenatal vitamin.

Breastfeeding and Medications: General Safety Tips

Almost any medicine you take by mouth goes into your breast milk. Most of the time this is a tiny amount that's not likely to be a risk to your baby. But there are exceptions. Some medicines can be found in high levels in breast milk. It's important to talk with your healthcare professional about each medicine and supplement you take.

Most medicines are safe to take while breastfeeding. Still, a few medicines aren't safe to take while breastfeeding. If you're taking a medicine that could be harmful to your baby, your healthcare professional might suggest another option. Or your health professional might suggest that you take the medicine right after breastfeeding. Sometimes your healthcare professional might suggest that you stop breastfeeding for a short time or altogether. This may depend on how long you need to take the medicine.

If you're not sure whether a medicine is safe while breastfeeding, you can pump, label and store the pumped breast milk until you check with your healthcare professional.

Medicines that contain pseudoephedrine (Sudafed 24 Hour, Zyrtec-D 12 Hour, others) may lessen milk supply. Researchers don't have a final answer about whether combination contraceptives containing estrogen and progestin affect milk production.

If you're breastfeeding and plan to take medicine, check with your healthcare professional. If you're taking a medicine during pregnancy, check with your healthcare professional about the medicine and breastfeeding. When you're taking medicine and breastfeeding, watch your baby for any changes.

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